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All chest exercisesChest · Calisthenic

Spiderman Push-Up

Bring a knee to the elbow on each rep. Adds core and hip mobility work.

IntermediateBodyweight3 × 8–12/side
Spiderman Push-Up demonstration thumbnail — How To Do A Spiderman Push Up
ChestBodyweight

Spiderman Push-Up

Demo · PureGym

Verified Spiderman Push-Up demonstration by PureGym. Click to play.

How to do the Spiderman Push-Up

  1. 1Keep hips level
  2. 2Chest leads down
  3. 3Alternate sides smoothly

Benefits of the Spiderman Push-Up

  • Builds strength and size in the chest through a full, controlled range of motion
  • Also trains obliques, hip flexors as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services